Whole Food Plant Based Diet

Whole Food Plant Based Diet

Why? 

Decrease risk of heart disease, Type II diabetes, cancer, inflammation, GI distress such as bloating and constipation, increase energy and ability to lose weight. 

"Food is medicine." Hippocrates

How? 

Eat mostly plants, eliminate processed, refined foods, oils. 

Dr Greger's Daily Dozen: (from the book: "How Not to Die")  

  1. 3 servings Beans, Legumes {blackbeans, soybeans, chickpeas, split peas, lentils, etc ... )

  2. 1 serving berries

  3. 3 other fruits

  4. 1 cruciferous vegetable {broccoli, cabbage, collards, cauliflower, bok choy, radishes, Brussel sprouts, etc ... )

  5. 2 servings other greens {spinach, swiss chard, arugula, beet greens, kale, ... etc) 

  6. 2 servings other vegetables (bell peppers, carrots, corn, mushrooms, onions, potatoes, peas, tomatoes, zucchini, etc ... )

  7. 1 tablespoon ground flaxseeds

  8. X cup nuts or 2 Tbsps nut or seed butter {almonds, cashews, pistachios, pumpkin seeds, chia seeds, sunflower seeds, walnuts, etc .. )

  9. Spices: X tsp Tumeric and any other salt free herbs and spices you enjoy

  10. 3 servings whole grains: X cup oatmeal, brown rice, whole wheat pasta, quinoa; whole wheat bread, tortilla, bagel. 3 c Popcorn.

  11. Beverages: 5 glasses {12 oz. each) of tap water, also: teas, coffee

  12. Exercise: 1 serving per day {90 min moderate intensity or 40 minutes vigorous activity) 


Resources for more information, research, recipes:

 * T. Colin Campbell PhD. Professor of Nutritional Biochemistry at Cornell University with extensive research on nutrition. Books: The China Study. Whole. The Low Carb Fraud

Documentary (free on Netflix): "Forks Over Knives", "Vegecated." Also new: "Plant Pure Nation."

* Michael Greger, MD In addition to his book: How Not to Die, non profit website: NutritionFacts.org

* John McDougall, MD Number of books and cookbooks helping people with plant based eating.

www.drmcdougal.com

* Dean Ornish, MD Advocates low fat, plant based diet to reverse heart disease and improve health. Book, recipes, Ornish Lifestyle Medicine: www.ornishspectrum.com

* Caldwell, Esselstyn, MD Cleveland Clinic Wellness Institute. Book: Prevent and Reverse Heart Disease: The Revolutionary. Scientifically Proven. Nutrition-Based Cure

* Neal Barnard, MD Founder and president of The Physicians Committee for Responsible Medicine, books such as 21 day Weight Loss Quick start. Program for Reversing Diabetes.